July 6, 2018 | | Nutrition

Jim White Approved | Breakfast Frittata

My favorite go-to high protein breakfast meal is my lean egg white steak and feta frittata. It includes lean beef and eggs and gives a powerful protein punch to kick start my day. Plus, a recent Beef Wise study has shown that lean beef is just as effective as other protein choices in supporting healthy weight loss and leaner bodies (1). Not only do these lean proteins help to rebuild muscle but they also satisfy me to push through my long work days.

Ingredients

  • Cooking Spray
  • 3 garlic cloves
  • 1 cup roasted red peppers
  • 3/4th lb. lean steak, cubed
  • 12 eggs; 12 egg whites, 2 egg yolks
  • 2 cups spinach leaves
  • 1/3rd cup feta cheese
  • 1 Tbsp. chopped parsley

Instructions

  1. Preheat oven to 400F. Lightly spray cast iron skillet with cooking spray
  2. Mince garlic. Cut peppers into 1-inch long slices. Dice steak
  3. Separate egg yolks and whites; combine 12 egg whites and 2 egg yolks in a bowl and beat until well whipped. Save remaining yolks for another recipe
  4. Heat skillet to medium heat. Add steak and cook until lightly browned, about 3 – 5 minutes
  5. Add minced garlic and let brown
  6. Add red peppers and spinach to pan, cook until spinach wilts
  7. Before adding eggs to pan, make sure all ingredients are evenly spread throughout the pan; raise heat to high and pour egg mixture into pan. Sprinkle feta cheese evenly throughout the pan and season with salt and pepper as desired
  8. Cook at high heat for about 5 minutes to allow bottom and sides of frittata to set; move pan to oven and bake at 400 F until eggs are fluffy and cooked, about 10 – 15 minutes
  9. Raise oven heat to low broil and broil frittata until surface has browned, about 5 minutes. Make sure to pay attention so frittata does not burn
  10. Remove pan from oven, let cool, garnish with parsley
Disclosure: Spokesman for the Beef Expert Bureau for National Cattleman’s Beef Association.

Study: [1] Sayer RD, et al. Equivalent reductions in body weight during the Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. Accepted by Obesity Science & Practice 2017, Available at: https://onlinelibrary.wiley.com/doi/10.1002/osp4.118/full

5 Responses

Leave a Reply

 
jim and krista white
Not gonna lie. Krista and I are total opposites. But hey, don’t opposites attract? They sure do in our case. I have always been a taskmaster, an organized, goal-oriented person. Krista, on the other hand? Not so much. Krista is a laid back, relaxed MORE...

Fitness

Lifestyle

Nutrition

JOIN THE REALLY,
TRULY FIT CONVERSATION